CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 box jumps (61/76 cm)
3 rope climbs
INTENDED STIMULUS
4-7+ rounds.
High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.
Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.
Rope climbs using the legs will be challenging paired with a taller box jump.
Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.
Metcon (No Measure)
Post-workout:
3 sets:
:30 V-ups
– Rest 1:00
COMPETE PROGRAMME
1) Seated Legless Rope Cimb
2) 230711
3) Main Lift
Metcon (No Measure)
SEATED LEGLESS ROPE CLIMB
3 sets:
1 seated legless rope climb
– Rest 2:00-3:00 between sets.
Stimulus & Goals
Climb up AND down in an L-sit position using only the arms.
Develop strict upper body and core strength.
Take large sets of rest to recover between sets.
Strategy
Climb only as high as possible with locked-out knees and a legless negative.
Practice taking larger pulls with each arm both up and down.
The legs can be in a straddle position or together, but should remain straight and above the hips.
Metcon (AMRAP – Rounds and Reps)
230711
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
Stimulus & Goals
4-8 rounds.
Box jumps in under 1:00.
Rope climbs in under 1:30.
Strategy
Expect the rope climbs to feel harder than usual from fatigued legs and hip flexors.
Pace the first two rounds by resting an extra :01 between box jumps and an extra :03 between rope climbs.
If you feel good after 2 rounds, eliminate the extra rest and speed up. If not, attempt to hold the same rest intervals throughout the workout.
Back Squat (MAIN LIFT
5 heavy sets:
3 back squats
– Rest 2:00-3:00 between sets.)
Stimulus & Goals
All sets between 80-85% of your 1-rep-max back squat.
Prioritize standing up the weight QUICKLY over going heavier.
Strategy
Start at 80% and practice controlling the weight down before standing up as fast as possible.
If able to stand up the bar faster than it is lowered down, add load between sets in small increments (5-10 lb).
Only add load if speed is maintained throughout the ascent.